Workout notes: my routine was a bit off due to the Labor Day running race. So today, I lifted and walked.
The walk came after my lifting session; I did a hilly 10K course (Cornstalk 5 plus a 1.2 mile lower loop). The route was somewhat slippery.
Lifting: just under 1 hour; I did hip hikes and rotator cuff.
Pull ups: 15, 10, 10, then 5 sets of 5 with various grips. (60 reps total today)
bench: 10 x 135, 3 x 180, 3 x 180, 9 x 160
military: 2 sets of 12 x 50 seated, supported (finally got it!), 10 x 40 standing (dumbbells)
rows: 10 x 65 each arm.
incline: 9 x 135
pull downs: 3 sets of: 7 x 160 traditional 7 x 100 low.
The heel: somewhat sore, but not bad. I used some ice and took NSAIDS afterward.
Teaching new stuff Teaching the numerical analysis stuff is time consuming. But…I am learning interesting things that I wouldn’t ordinarily be exposed to.
For example: suppose you wanted to choose within the interval so as to minimize the maximum magnitude of the product ?? The answer isn’t that obvious, is it? If you are wondering why we’d want to do that, this product forms the “negotiable” part of the error term of the Lagrange polynomial. Minimization of the error term leads to the maximum accuracy of the interpolation.
I developed some heel pain in my right foot (it was in my left food in March, 2013). It seemed to come on…after running on the indoor track. That might be a message to me.
So, it will be heel pads and treadmills; it isn’t PF as my natural instinct is to come up on my toe to keep the heel off of the ground. Also: heavier shoes for my long walk; maybe do it on dirt (Rock Island trail)
Today: 5.1 hilly run (no pain during the run) on my Cornstalk course, followed by a quick weight workout:
pull ups (5 sets of 10: strong)
hip hikes, Achilles
bench: 10 x 135, 3 x 180, 9 x 160 (rotator cuff)
incline: 9 x 135 (weak)
military: 3 sets of 10 x 40 dumbbell (standing)
pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)
No rows today.
Well, one of the problems with the university pool is that lap swim can be a zoo; evidently some don’t know what “lap swim” means. There were some guys who ran into me because they were playing in the water; life guard did nothing.
The swim (after weights: 1000 free, 5 x (100 swim with fins, 100 swim w/o fins), 4 x 25 fly, 2 x 25 back, 2 x 25 side.
weights: pull ups: 5 sets of 10 (weak); hip hikes and Achilles rest
bench: 10 x 135, 3 x 180, 5 x 170, 9 x 160
incline: 10 x 135
military: couldn’t get the 50’s. did 10 x 40 (dumbbell, standing) 8 x 45, 8 x 45
pull downs: 3 x (7 x 160 traditional, 7 x 100 low)
rows (Hammer) 3 sets of 10 x 200
I also scattered some rotator cuff along the way.
Note: bodyweight was 177 after swimming.
weights: pull ups: 5 sets of 10 (hip hikes, Achilles)
bench: 10 x 135, 3 x 180, 5 x 170 (weak!) 9 x 160 (rotator cuff)
incline: 10 x 135 (rotator cuff)
military: couldn’t handle 50’s while sitting down: 2 sets of 10 x 40 (dumbbells, standing), 1 set of 7 x 45 standing.
bike: 3.1 miles (10:30)
swim: 1000 free
4 x (100 kick with fins, 150 free)
4 x (25 fly, 25 back).
Some international students decided to just “hit the pool” during lap swimming and had to be reminded that it was “lap swim”, not “open swim” to just do “whatever”. That is, in part, where xenophobia comes from; sometimes the newbies just don’t get the rules at first. And yes, Americans overseas are as guilty of that as anyone else.
So, the thing to do is to gently “educate with a smile”.
Comment: I saw a young woman running wearing shiny teal leggings. I wish that I was 35 years younger…well, not really. The problem is, to paraphrase the Main Ingredient, “there is no guarantee the one you love is going to love you…..everyone plays the fool”. I really think that romantic rejection stings the most.
And now: I have someone that I like. But if I didn’t, well, I think that I am far more willing to “love the one you’re with”, so to speak.
Really, there is always hope unless…well, there is a deal breaker:
(ok, I’ve even dated Republican women that I ended up liking…seriously! Not many though….)
Two different evenings at Dozer Park, where the Chiefs play (A baseball team). Guess which night was “dollar hotdog night?” I also noticed that the median weight of the attendees was higher on the “cheap hotdog” night. :-)
Oh the game: the first one, the visiting pitcher threw a 3 hit shut out; the Chiefs could not figure him out (pitches mostly in the high 70’s-low 80’s). The Chiefs shelled the pitcher in the next game though the pitcher was faster.
Of course, the stadium was much more crowded during the July games, before the public schools started.
I felt tired this morning; I felt the effects of yesterday’s 18 mile walk.
But things went fine for my workout:
pull ups: 15, 10, 10, 10, 5 (hip hike/Achilles rest)
bench: 10 x 135, 3 x 180, 10 x 160 (rotator cuff)
incline: 10 x 135
military: barbell, 10 x 85, 3 x 85, 10 x 80, dumbbell: 10 x 40 (standing; rotator cuff)
rows/pull down: 3 sets of 10 each with the other machines.
McKenzie exercises plus some up/down dog. the back is a little achy.
Swim: 2200 yards
1000 free (easy)
10 x 100 (alt 25 fist/25 free) on the 2:05 (1:55-57 each)
4 x (25 fly, 25 free) with fins.
Ok, off to the office to get ready; classes start a week from Wednesday.
One thing about age: even a 6 day lay off shows up.
pull ups (harder): 5 sets of 10 with hip hikes and Achilles
bench press (weak), 10 x 135, 3 x 180, 1 x 180, 10 x 160 (rotator cuff)
incline: 10 x 135
military: 2 sets of 12 x 50 seated, 10 x 40 standing (dumbbell) rotator cuff
rows: 2 sets of 10 x 65 dumbbell, new machine 10 x 90
pull downs: 3 sets of 7 x 160 traditional, 7 x 100 low.
I did some down dog; hamstrings are sore (especially the right one); shins also.
bike: 18:40 for 5 miles.
swim: 500, 10 x 25 fist, 25 free on 1:05
100 kick (fins), 100 free, 100 kick (fins), 200 free, 100 kick (fins) 100 free, 100 kick (fins), 100 free
4 x 25 fly, 25 free.
I forgot my swim suit and had to use an old back up suit.
Weight: 183 prior to working out; 180.0 afterward. Bleah.
Weights, bike, swim:
5 x 10 pull ups (strong), Hip Hikes and Achilles rest
bench: 10 x 135, 4 x 180, 6 x 170 (rotator cuff rest)
incline: 10 x 135, 9 x 135 (rotator cuff rest)
military (dumbbells): 2 sets of 12 x 50 (seated, supported), 10 x 40 standing.
rows: 3 sets of 10 x 65 dumbbell (first in a while)
pull downs: 2 sets of 7 x 160 traditional, 7 x 100 low, 1 set of 10 x 130 other machine.
Bike: 18 minutes for 5 miles (for the knees)
Swim: 4 x 250 (30 seconds rest; slow)
5 x (100 drill with fins; 3 were front kick, 100 swim)
4 x 25 fly, 25 back.
Later: worked with my proofs for some article.
I need to kick start my mind as I mull over another research problem. I’ll finish watching a video this afternoon and maybe start another.
Workout notes: kind of sore (legs) So I did weights, bike, swim.
Weights: pull ups (5 sets of 10); rotator cuff rest
bench press: 10 x 135, 4 x 180, 10 x 160 (hip hike rest)
incline: 4 x 150, 10 x 135 (rotator cuff rest)
superset: pull downs, rows, military press
pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)
military presses: 3 sets of 10 x 40 dumbbell, 7 x 90 machine
rows: 3 sets of 10 x 110 machine
Bike: 15:30 for 4 miles (slow start)
Swim: 2000 free (Bob does 12 laps to my 11) First time I’ve done a long set like this in a while.
4 x (25 fly, 25 back) with fins
Weight: 178 on the gym scale after the swim.
Today: lifting and swimming.
Bodyweight (after lifting, prior to swimming) 178 lbs. via the gym scale.
This is me at last week’s not so good 5K (warm); no, I haven’t gained weight. Yes, it was warm and yes, that can be a problem. But I digress.
pull ups (5 sets of 10); hip hikes and Achilles rest.
bench press: 10 x 135, 4 x 180 (strong; kid who spotted me gave me a fist bump), 10 x 160. Rest: rotator cuff.
incline press: 10 x 135, 4 x 150. Rest: rotator cuff
Superset: military (3 sets of 10 x 40 dumbbell, standing), pull down (3 sets; 2 low (110), 1 traditional (150), different machine), rows: 3 sets of 10 (100).
The reason I bring up my body weight: the 4 x 180 on the bench was my best in a while; of course when I was younger I got 11 x body weight (230 in those days). But that was then; this is now. It isn’t 1985 any longer.
Swim: 500 in 9:45, 500 in 9:20, 5 x (50 front kick fins, 50 free), 6 x (25 fist, 25 free), 4 x 100 IM on the 2:30 (fastest: 2:07; that’s pretty bad).
Note: I kind of got busted; we have a MILF that sometimes works out in the pool; she wears a bikini which has a bottom which doesn’t quite…cover everything.
She was walking toward her swim lane and therefore walking away from me as I entered the pool area. She looked over her shoulder and smiled at me; my grin was just about splitting my face in two. BUSTED.
Goats: when I was psyching myself up to do the 180 x 4, the first 3 were pretty easy. I decided to try for a 4’th and I told myself: “I GOAT this!” Really. I’ve got to stop. Well, maybe I *should* stop. :-)
Yes, I am wearing a light windbreaker as I sit outside. Oh yes, it is 73 F, but there is a strong breeze; you get cold if you sit still. There isn’t much humidity either; I sure wish today was a running day. But I enjoyed yesterday’s 18 mile walk.
Note: I had sore hips this morning; not sure if it was from the walk for from adding the bike.
Weights: 5 x 10 pull ups with hip hikes and Achilles
Bench: 10 x 135, 3 x 180, 10 x 160 (with rotator cuff)
incline: 10 x 135
super set: military presses (3 sets of 10 with 40 pound dumbbells, standing), pull downs: 2 sets of 10 x 110 machine, 10 x 160 traditional, rows: 3 sets of 10 with 100 (new machine)
10 minutes reclining bicycle (for my knees)
Swim: 500, 300, 200
20 x 50 (25 fist, 25 free) on the 1:05
4 x 25 back
4 x 25 fly
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